CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Then; 2 rounds: 10 Banded face pulls 30-45 sec handstand hold 30-45 sec active bar hang 10-15 push-ups 10 Band pull-aparts 10 PVC Pass throughs :45 sec of Arm circles, big to small, forward and backward Gymnastics Perform (A1) False grip muscle up progression drills OR...Read More

METCON 4 Rounds: 2 minute Row (calories) 2 minute Burpees Rest 2 min *Record reps for each roundRead More